GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 xiao ping, banded shoulder mobility

Strength

EOMOM for 20 min (10 rounds): 1 ME set of HSPU (all upside down, scale difficulty). Score is total reps.

Metcon (AMRAP – Reps)

Total reps

Metcon (AMRAP – Rounds)

5 min AMRAP: 5 C2B pullups, 5 power cleans (155/105). rest 2 minutes, then 3 min AMRAP: 3 C2B pullups, 3 power cleans. (rx+ is 205/130)

Cooldown

smash lats on bar, smash traps on bar